How to run outdoors in winter: the benefits and harms of extreme activities. How to run properly: Competitions are fun. Your posture will improve

It happens that the dream of going in for sports remains a dream for life. Fitness is expensive, jogging is long, but you still want to take a break from work and spend time with your family. Many answers can be given. We know one thing - it's never too late to start running. Even at 50. But how to do it right? Let's tell now!

Mikhail Kravets

If you do not have sports experience, then you should not take famous athletes and runners as the basis for the program. For athletes, health is a resource that they spend in the name of achieving sports results, which means that their methods can be disastrous for you. Our task is to improve the quality of life and the health of the body. Therefore, I recommend that you approach planning your own running program with more restraint, but no less discipline.

Remember: the body responds with qualitative changes for the better only to consistent and regular physical activity. Therefore, you should run regularly, preferably at the same time and with approximately the same load.

It is better to run outdoors, away from industrial zones and freeways. Since the peak of lung activity, according to the circadian cycle, occurs at 6-7 pm, try to exercise at this time. Jogging in the morning on an empty stomach with the body and central nervous system not yet fully “awakened” will not bring you any pleasure or the desired result.

Start gradually, you should “run in” smoothly into any load, do not set yourself unattainable goals. And to begin with, learn to control and measure current results. For example, determine for yourself a comfortable distance that you are able to overcome (one kilometer, two, three, ten), and note the time in which you pass it. Record the results and work on improving them within four weeks. Then increase the distance and again work on improving the speed of its passage.

Larisa Inozemtseva

The first thing to start with is to decide on the motivation, because I do not believe that all people (whether they are 50 or 30) need to run. Far from it. All people need movement - this is true, but it is not at all necessary that this movement will be running. This is a big illusion that right now you will decide something and run by force of will. If it were that easy, then everyone would run. The “I want to run” motivation is nonsense, it doesn’t work. For example, my motivation was to become part of a family team. The children participated in the Ironman, and before that they wanted to run the Olympic relay - this is a kind of triathlon where the distance is shorter than in the Ironman. And they took me to the running stage. Actually, I had no choice. That is, today I still don’t run at all, and in seven months I have to run 10 kilometers. Now I understand that this is actually nonsense when I already run long distances and half marathons. But then I couldn't let them down.

Second - you need to go to the doctor, to anyone you decide on. It is definitely necessary to measure the pressure, make a cardiogram (if not a cardiogram, then at least for the therapist to listen), and if this is the first experience, especially in adulthood, then it is necessary that either the therapist or the surgeon look at the state of the motor apparatus - knees, menisci. For example, in men after 40, the knees and menisci are already broken, useless. Women are a little better, but still there can be real problems, and running just like that, at random, is wrong. In addition, at this age, people who have not followed their sports form have a lot of all sorts of restrictions: someone has high sugar, probably most have bad cholesterol, obesity, and so on.

Suppose that there is motivation, and there are no medical contraindications, then we move on to the third point - go and buy a sports uniform and sneakers. For example, I started running in those sneakers in which I went to the gym. Now I already know that they do not fit at all, but then - what happened, went into that.

And the fourth point: do not immediately run. At first, you just need to walk for quite a long time. I am a mobile person, it is easy for me to walk, but even for some time, about two weeks, I just walked quickly, because when I ran 200 meters for the first time, my tongue was on my shoulder, and I looked like after a bath. Later, when I became interested in all this, I realized that I did everything right: you need to start with a normal walk - for someone from 500 meters, for someone from a kilometer, and for someone from two. Let's go, run 100-200 meters (as much as you can) and go again. This trains the cardiovascular system and builds endurance. Walking will at least keep you in this mode, because otherwise, if you run a kilometer, then on the second or third day it will be difficult to get out of bed, all your muscles will hurt, your legs will be filled with lead, clogged with lactate, and nothing good will come of it. .

Some people will be more comfortable starting their jogging sessions with indoor workouts. A treadmill or ellipse will help you start building your muscles and prepare your body for future challenges, while always being in control of your pace.

Dina Protsenko

I have long wanted to take my body more seriously. In general, I try to take care of myself: I don’t eat junk food, I don’t drink alcohol and I don’t smoke. It was thanks to moderation in food that I was able to “keep” the weight. But over the years, this has become insufficient. I tried to lead an active lifestyle, but never went in for sports systematically. At first, she was too busy raising children, then working ... And on the occasion of her retirement, she made herself a gift - an annual subscription to the Fitness Territory fitness club. Before being admitted to the simulators, I was carefully examined: they checked my pulse, blood pressure, and asked about my lifestyle. Then the trainer told and showed what exercises and simulators are suitable for me. And so my studies began. And even though I have been going to the club for more than two years, the coaching control over me is ongoing. And I am very pleased with such attention! Of course, compared to the bulk of the visitors, my workouts do not look as intense, but I'm still very pleased with myself. Cardio loads give me great health and a great mood, and at my age this is the most important thing.

The benefits of running at any age are the same: without a constant load, the muscles weaken. Strength and endurance decrease, neuro-reflex connections are disrupted, which leads to disruption of the nervous system (vegetative-vascular dystonia, depression develop), metabolism is disturbed. Over time, due to hypodynamia, changes occur in the musculoskeletal system. Running helps to solve these and other individual problems.

Tatyana Koreneva

Running is a serious physical activity that is not suitable for everyone, even for young and healthy people. When running, it is extremely important to objectively assess your capabilities, select the load in accordance with the physical condition.

If a person is well prepared, regularly goes in for sports and correctly assesses his abilities, then he can continue to run at the age of 50. If an unprepared person decided to take care of himself in adulthood, then I would recommend more gentle, but no less effective loads. So, we can talk about Nordic walking. This direction of physical activity is quite young and is rapidly gaining popularity today.

Nordic walking is a dynamic exercise that involves rhythmic movements using poles resembling ski poles. So, an athlete, in addition to the usual step, increases the load by actively moving his arms and leaning on sticks. This type of physical activity is great for people over 50. Nordic walking develops muscles, helps the respiratory system, and also trains the cardiovascular system.

A characteristic feature of the current time is the increase in the mortality rate from diseases of the cardiovascular system caused by a sedentary lifestyle of the population, excessive consumption of refined harmful products and excessive tension of the nervous system due to the mass flow of information and stress. Numerous studies and observations have shown that there is a close relationship between heart and vascular diseases and some risk factors, which include: high levels of bad cholesterol in the blood, overweight, low physical activity, frequent consumption of fatty and high-calorie foods.

To restore work metabolism and bring cholesterol levels back to normal, you need to adjust your diet (reduce the intake of animal fats and simple carbohydrates) and add physical activity to your daily plan. And many are interested in the question, is it possible to run constantly, every day?

Running: the path to health

Running enjoys great love and respect among people of any age and varying degrees of sports fitness. Running every day is very good for your health, it helps to develop many qualities that can improve your life, make it full and healthy, namely:

• running will allow you to maintain a normal weight and a slender fit figure;
• running in the morning, you will always remain alert and efficient;
• regular jogging will instill in you self-confidence;
• running will help resist stress, insomnia and illness;
• running will teach you to quickly and correctly find a way out in every life situation.

The vast experience of research and observation suggests that regular running training is a very effective cure for many diseases. The keys to a good workout are:

• optimally selected duration and regularity of running (depends on your tasks, intentions and level of training);
• rest - the time required for;
• and clothes.

Can I run every day

Find out the answer to the question "Is it useful to run every day?" can be done by looking at factors such as:

1. Your age and state of health;
2. Your fitness level, running experience;
3. What is your goal when planning to run every day;
4. Do you combine running .

Consider each item and evaluate the need, benefits and harms of everyday running for each of them.

Level of training and sports experience

If you are just thinking that it is time to start running every morning in the morning, and before that the last time you ran was at school or university, it may make sense to consider rational and the correct entry into your running path:

• for the first two months, start your day with walking, gradually increasing its pace and duration, so that your heart and lungs will be more or less trained to the beginning of slow runs;
• spend your first running workouts as calmly as possible, listen to the sensations of your body, evaluate. Choose the optimal rhythm for yourself - one in which you will not suffocate. In the first days of your training, you will feel severe fatigue and muscle pain, so it is best for beginners to run every other day, spending no more than 30-40 minutes on a run;
• when you feel that your body is ready for daily runs, you can start them, but do not forget that overtraining only brings harm, so periodically arrange a day for yourself to rest.

If you rate your athletic performance as advanced and have experience with regular running training, everyday running will benefit you in the following cases:

• you want to lose a small amount of extra pounds. In this case, the combination of a well-chosen diet, which implies a small daily calorie deficit, and daily lasting 30-35 minutes will help you part with the hated fat. Daily evening running will take you more time: for direct fat burning, you need to run at least 60 minutes in order to deplete the glycogen stores accumulated during the day and start using your own fat reserves.
• you are preparing for the competition. The preparatory period for daily runs takes about 30 days, but it is extremely important not to overtrain these days, so you need to rationally alternate the load. For example, on day 1 you do a high-intensity running session for 30 minutes, on day 2 you do special strengthening exercises combined with a 40-minute light jog, on day 3 you do a speed cross-country run, and so on. .

Daily jogging can harm experienced athletes in the following cases:

• You are at in the recovery phase: after difficult and serious competitions, after an injury or illness. In this case, you need to take a short break (up to two weeks - according to the recommendations of your trainer and supervising physician), during the recovery period, you can combine a light 40-minute wellness run three times a week with yoga, pool exercises, Pilates, a course of therapeutic restorative massage .

Age and health of the runner

An important preparation for daily runs is to assess your health status. It would be useful to undergo a medical examination, pass the necessary tests, get advice from a therapist, cardiologist, surgeon and phlebologist.

Remember that the following types of diseases are complete contraindications to running:

• congenital heart defects;
• heart rhythm disorders;
• hypertension with frequent relapses;
• injuries of the musculoskeletal system;
• chronic diseases in the period of exacerbation;
• diabetes mellitus in severe forms;
• progressive eye disease.

With such diseases, the specialist will help you choose the right complex of therapeutic exercises for you, write out a plan for improving walking (if your case allows it).

If you are over 40 years old, daily running is unfavorable for you, due to the slowdown in recovery processes, you can overwork very much. Wellness jogging every other day will be the best solution. On the day of rest from running, you can do joint gymnastics, yoga, swimming - any physical activity which brings you the most pleasure.

Weight training and daily running

If you exercise with weights in the gym, regular cardio workouts will be one of the main bricks in building a beautiful sculpted body: they will help train the heart, blood vessels, and save you from excess adipose tissue. Don't forget the importance of an individual approach.

If you are on stage gaining muscle mass, there is no need to get tired of daily races: the body will not have time to rest, recover, it will not have the resources to build muscle mass. At this stage, you can do high-intensity running sessions (lasting about half an hour) or no more than a couple of times a week.

If your body is losing fat, long daily running workouts will bring you clear benefits: they will help you burn unnecessary calories, give your body lightness and endurance.

Video. How to start running every day?

Running is one of the most effective, useful and affordable pacemakers. The movement tones the muscles, accelerates blood circulation, saturates cells and tissues with oxygen, and stabilizes the hormonal background. During it, the body receives the optimal amount of load, while activating metabolic processes. All harmful and unnecessary substances are collected in vessels and excreted through sweat. As a result, excess calories are lost, and the proportions decrease, weight loss occurs. To experience all the beneficial properties of running, it is enough to master the breathing technique, warm-up and update your sports wardrobe.

Running for weight loss: the effectiveness of classes

Regular jogging or brisk walking allows you to adjust your figure and lose extra pounds. You can go in for sports at any time of the year: outdoors, in the gym, at home on a treadmill. It is important to choose the optimal pace, speed and time of classes.

Running simultaneously affects all muscle groups and accelerates the breakdown of sugars accumulated in the body. When the "sweet fuel" runs out, the body begins to use fat reserves as an energy source.

IMPORTANT! The fat burning process starts only after 40-50 minutes of monotonous running. At the same time, you can not skip the warm-up phase, which also lasts at least 40 minutes.

During the destruction of subcutaneous reserves, a large amount of oxygen enters the blood. Metabolism is accelerated, blood circulation is enhanced, and toxins are excreted with sweat. Exercise stabilizes the work of many internal organs (liver, intestines) and entire systems (cardiovascular, urinary).

Pulse while running

Pulse rate is a measure of how fast the heart is pumping blood. So, for professional athletes, its value can be maximum. Training contributes to elasticity and an increase in the size of the organ, therefore, in one beat, their heart throws out much more blood than in physical unprepared people.

For weight loss, the optimal heart rate is 50-75% of the maximum. You can calculate the last value using a test on a treadmill or exercise bike. However, professionals prefer to use a special formula: (220 - age - pulse at rest) * 0.5 + pulse at rest.

IMPORTANT! To calculate the resting heart rate, the old-fashioned method is used. Place two fingers on the inside of your wrist and count the number of strokes in 60 seconds. Typically, women have 70–80 beats per minute, while men have 60–70.

However, there is a more modern method of counting the pulse - using a heart rate monitor. The device is worn on the wrist in the form of a watch and displays current indicators. During training, such an assistant will be simply irreplaceable.

results

With targeted weight loss, the first positive results appear in problem areas: on the abdomen, hips, arms. Weight will go away gradually and irrevocably. At the same time, it is important to adhere to a certain training schedule, balance nutrition and water regime.

CAREFULLY! With a large initial weight, you should start running only after consulting a professional trainer. Otherwise, long workouts and improper running technique can lead to injury and joint problems.

You can achieve tangible lightness after 1-2 months of training. On average, the number of kilograms dropped is from 2 to 5. It all depends on the starting weight, the characteristics of the figure and nutrition during weight loss.

Contraindications

Running for weight loss is contraindicated in the following diseases:

• heart disease;
• poor circulation;
• heart rhythm disorders (arrhythmia, tachycardia, etc.);
• mitral stenosis;
• thrombophlebitis;
• cold;
• chronic ailments;
• smoking;
• spinal and joint injuries.

Also, people with bad habits (smoking, excessive drinking), pregnant and lactating mothers should refrain from running.

How to run

In order for running to be exclusively beneficial, it is necessary to follow numerous rules. The result is influenced by a number of factors: clothes and shoes, the quality of the warm-up, the correct execution of the technique, breathing. Basic recommendations will help you avoid popular mistakes and lose weight quickly.

1. Examine all contraindications and make sure that you are not a representative of one of the diseases.
2. In the presence of long-term injuries, you should re-do an x-ray and consult a specialist about the possibility of running.
3. This type of load is an aid to weight loss, so the results obtained from training should be backed up by proper sleep and nutrition.
4. Before jogging, it is necessary to perform a power load in the form of a warm-up. For the best effect, you can use dumbbells, jump rope and other sports equipment.
5. You need to stick to one tactic and create your own training program. Some choose monotonous jogging, others prefer the interval method or brisk walking.
6. The form for races should be comfortable, not restricting movement.
7. With a large initial weight, it is best to start losing weight with walking, alternating slow speed with fast.
8. Finish your workout with a hitch. The complex includes relaxing exercises, hanging on the horizontal bar. This avoids protrusions, pinching.

Running for beginners: training from scratch

Intrinsic motivation and enthusiasm is the key to successful weight loss. In order not to be disappointed in sports, you need to be prepared for the fact that the first run will not give an instant result. It is necessary to train persistently, correctly and regularly.

A plan will keep you in shape. When scheduling running exercises, you must take into account your own physical fitness, state of health and initial weight. How much should you run using running for weight loss? The first run is more of an introduction. Its duration should not exceed 20-30 minutes.

For the next 5-6 days, it is best to choose a slow pace. Ideal in this case is the variant of fast walking. Before the start, the muscles need to be warmed up, for the ligaments, perform a slight stretch.

Warm-up and cool-down: video tutorial

Breath

The body's need for oxygen during continuous running increases tenfold. This process must be fully coordinated with the body. Too frequent or rare breaths disrupt the rhythm, prevent ventilation of the lungs. This will help cause dizziness, loss of coordination.

IMPORTANT! With proper breathing during the race, the lungs should be filled with oxygen by 25-40%. The chest at the same time increases by about a third.

A simple technique will help control the breathing process over long distances: inhale and exhale for every 3 steps. If there is not enough oxygen, you can reduce the number of steps to 2. When sprinting, it is impossible to maintain proper breathing. The body compensates for this by breathing faster after stopping.

ADVICE! During the exercise, breathing through the nose and mouth can be combined. This will speed up the flow of oxygen into the lungs. To protect yourself from cold air in winter will help the tongue. While inhaling, hold it as when pronouncing the letter "l`".

Time: morning or evening?

Initially, the training time should be selected in accordance with your schedule and biorhythms. If it is more comfortable to run in the evening, then you should not wake up with the sunrise and vice versa. However, many experts are convinced that morning jogging is more effective for weight loss. Upon returning home, breakfast will definitely not be deposited on the waist and will be quickly absorbed.

In the evening, run 2-3 hours before bedtime. Such workouts help burn carbohydrates, not fats. After losing weight, running during this period will allow you to keep yourself in shape even with a sweet tooth.

weight loss program

When it’s impossible to make a schedule on your own, you can use a ready-made weight loss program. Among several options, everyone can choose the one that suits them.

Table: running program for beginners

Table: weight loss in 2 months

1. Running can be done at a pace that is comfortable for you, spending 65% of the possible effort.
2. For strength training, squats, lunges, push-ups and planks are suitable.
3. For the interval type, it is necessary to perform a warm-up. The duration of one run should be no more than 30 seconds. To restore strength, you should run down the slope and rest for 2 minutes. At the end of the workout, a quiet run for 10 minutes is recommended.
4. Rest can be replaced by a relaxing half-hour jog.
5. On a non-training day, it is advisable to walk a lot in the fresh air, do yoga or other relaxing sports.

Techniques

Each type of running has its own characteristics and can be used for weight loss in different areas. In addition, various techniques allow you to influence individual groups of muscles and organs. Jogging according to all the rules will provide health and energy for a long time.

Jogging

The concept of "jogging" was introduced by runner Arthur Lydiard in 1961. This type is ideal for weight loss and does not require special training. During such an activity, a person develops a speed of up to 8 km per hour. The whole essence of the technique lies in the short-term separation of the body from the ground. When one foot is in the air, the other is always on the ground. Landing occurs on the entire foot, and not just on the toe. In its performance, jogging is very similar to brisk walking. The only difference is the moment of flight, when one leg is replaced by another.

Jogging is allowed for women and men at any age, with different builds. The technique is completely safe and painless.

Light

One of the types of health-improving and strengthening running is light. On the world stage, the name “footing” has taken root, which stands for walking at a fast pace. The technique is suitable for obese, shortness of breath people. Walking can also be done by beginners or leading a sedentary lifestyle.

During it, minimal work is performed, so the method cannot be considered as running for weight loss. Footing can be used between main races at a medium or fast pace, as well as on days off from training.

Uphill

Any area with an elevation is suitable for running uphill: a hill, a mountain, a steep climb. In the gym, you can customize the treadmill by changing the angle of inclination. The main thing is that the site is not slippery or traumatic, and the air is cold and damp.

It is recommended to include this type in the weight loss program 1-2 times a week. All muscle fibers are involved in the process, which contributes to the effective burning of body fat. Climbing uphill is ideal for correcting the thighs, calves and arms.

With acceleration

Interval running contributes not only to the development of endurance, but also to weight loss. You can use the acceleration technique in your training not only for professional athletes, but also for beginners. The essence of the technique is the alternation of speed: one segment of the path is run at a slow pace, the second - as fast as possible.

Energy consumption during the exercise doubles. More calories are burned, so weight loss is faster than normal. The technique is suitable for correcting and eliminating extra centimeters in any areas, and also has a beneficial effect on the overall tone of the body. You should practice running with acceleration no more than 1-2 times a week.

5 km each

Every day running 5 km, a person spends from 2 to 2.5 thousand calories. It is important at the same time to maintain the same speed and not go out of the way. In periods of severe fatigue, you can switch to brisk walking, and then return to running again. The technique is suitable for those who suffer from high weight and have free time. On average, training takes 1-1.5 hours.

At home

If it is not possible to visit a park or a stadium, you can always equip a place for running at home. For these purposes, you can use a treadmill, jump rope or just walk on the spot. It is important not to be lazy and follow the given program. To avoid damage to the joints and spine, be sure to wear special shoes and uniforms.

The optimal training period for burning fat is 1 hour. During this time, a person walks on the spot about 8 km. With a small initial weight, it is recommended to use weighting agents: elbow pads, knee pads with filler.

Differences for men and women

Running training has a positive effect on men's health. This type of physical activity contributes to the development of a muscular corset, an increase in the endurance of the body and an improvement in potency. Women, thanks to running, can eliminate excess weight, regulate hormonal levels and normalize metabolic processes. The skin is saturated with oxygen, acquires a healthy and radiant appearance, and the body becomes toned and elastic.

clothing

Clothing and shoes for running, first of all, should be comfortable, lightweight, elastic and pleasant to the body materials. The ergonomic outsole of the sneakers promotes even weight distribution and relieves stress on the joints. Also, the uniform must match the season. In winter, you will need a warm windproof sports suit, and in summer it is enough to prepare leggings or shorts with a T-shirt for training.

To concentrate the result of running on problem areas, they resort to creating a "greenhouse effect". To do this, use synthetic fabrics that do not allow air to pass through. However, this is only a myth, which is fraught with negative health consequences. Any accessories for losing weight while running are just a marketing ploy and lead to a sharp increase in body temperature. The consequences are problems with the cardiovascular system, kidneys, disturbances in the water-salt balance and edema.

Running, jumping rope or walking: which is better?

To achieve the best results, losing weight should be complex, so absolutely any exercise that contributes to the destruction of excess weight will do. However, if the choice is between walking, running and jumping rope, then it is better to give preference to regular jogging in the fresh air.

Running training, in addition to its directional action, has huge health benefits in general. In addition to lost pounds, you can strengthen the immune system, heart, blood vessels and improve skin condition.

Walking is a natural process, so it does not carry any muscle load. You can use it for weight loss only if you walk huge distances a day. Not everyone has that much free time for this. The best option for using walking is an intermediate load or a warm-up element.

Rope training is also not the main way to lose weight. A monotonous exercise affects a small group of muscles and is addictive to stress. Rope jumping takes place only as an element of the main workout.

In the article we discuss how running helps for weight loss and in the fight against cellulite. We will talk about effective running techniques, as well as additional activities that you will need to lose weight. You will learn what interval running is and why it is better than the rest.

Running is an intense sport that puts a lot of stress on the heart, muscles, joints and the whole body. If you exercise every morning, then the first signs of cellulite will leave you in a week, as this exercise tones the body. However, there are a number of contraindications in which this method of losing weight is not welcome. This applies to people who suffer from the following diseases:

• transferred myocardial infarction;
• heart disease;
• stroke;
• angina;
• tachycardia;
• circulatory problems;
• bronchitis with an asthmatic component;
• lung disease;
• arthritis, arthrosis, polyarthritis;
• osteochondrosis;
• intervertebral hernia;
• glaucoma;
• any chronic diseases in the period of exacerbation.

If you have any of the above problems, you should consult a doctor before starting training.

Daily jogging brings joy and health to the body, which gradually adapts to stress. This means that you need to start running gradually, because at the initial stage of training, discomfort in the muscles of the legs, palpitations, and shortness of breath are possible.

To facilitate the addiction stage, special recommendations have been developed for beginners that can help to cope with the first difficulties when playing sports:

1. You should not run several kilometers at once, as it will be difficult for the body. Better start with a quiet walk (1-2 km). After a week, walk a longer distance, alternating it with walking. Gradually walking is replaced by a slow run, then increase the pace.
2. In order not to get tired of the monotony, alternate the usual workout with cross-country runs (forest, park) or stairs.
3. Before starting a workout, be sure to drink a glass of clean water about an hour in advance, and another one in half an hour. A small amount of water is also acceptable during a run.
4. The best time for training, according to experts, is 06:00-07:00, 11:00-12:00, 16:00-18:00.

How to breathe correctly

In order for jogging to benefit the body, you need to breathe properly. Breathing movements should be deep, even. If the inhalation-exhalation is performed correctly, then the cardiovascular system works normally, without experiencing excessive stress, the permeability of oxygen to organs and tissues increases.

The breathing process is individual for everyone, but there is a basic technique that can be used by beginners. One of the main rules is to breathe through your nose while exercising.

The right "equipment"

During training, you should not be distracted by the inconvenience that clothes and shoes sometimes bring. For a good run, wear tight leggings, in winter - thermal underwear. Such clothes tightly cover problem areas, help to remove excess fluid from cells and help get rid of orange peel.

Use special running shoes with shock-absorbing soles. This will protect the joints from injury. It is desirable to train on soft ground, running on hard asphalt is quite dangerous - the joints experience excessive stress from hitting a hard surface.

Morning running

If you set out to get rid of cellulite and lose weight, then it is better to run in the morning, before breakfast. Morning activities expend energy by burning fat accumulated overnight. In addition, in the morning the air is much cleaner than in the evening.

Before you start your morning workout, you should warm up well. Warming up is very important not only to warm up, stretch the muscles, but also to stimulate the whole body. The warm-up sequence is as follows:

1. Circular rotation of the head.
2. Hand movements to the side.
3. Circular movements of the pelvis.
4. Alternately lifting the legs with bent knees.
5. Squats.
6. Walking, smoothly turning into a run.

Evening run

Evening workouts are useful and also give good results. They help to unload after a hard day's work, relax well, turn off negative thoughts, and relieve accumulated stress.

Jogging is recommended between 19:00 and 21:00. 1-1.5 hours before a run, you can have a light snack (vegetable salads, light soups are suitable).

In order for an evening workout to be beneficial and enjoyable, choose a sparsely populated place, for example, it could be a park. Start with a calm rhythm, the duration of classes is no more than 30 minutes. It is allowed to drink warm water along the way. Before jogging, do a warm-up (the method is described above). You can get good results only with regularity.

Nutrition rules

1. Do not run on a full stomach.
2. Two hours before training, it is allowed to consume foods such as kefir, yogurt.
3. After jogging, after 30 minutes, you can drink clean water, green tea.
4. Sweets, fried, smoked foods should be excluded.
5. Nutrition should be varied, while balanced.
6. The diet should be more fruits, vegetables, greens.

Running for cellulite

This type of cardio loads perfectly copes with orange peel, eliminates problems in the buttocks area. A large number of different programs have been developed, but in order to achieve a systematic effect, we recommend that you first turn to trained trainers.

Training program

One of the programs is designed for 4 weeks. Training can be carried out at any time convenient for you. There must be two days of rest.

First week. On the first day of training, running should last no more than 10 minutes. After that, 2 minutes of brisk walking, then jogging again for about 5 minutes. Increase subsequent sessions by 3 minutes.

Second week. The duration of the workout is 20 minutes with a rest break of one minute. Finish the lesson with a maximum sprint run (3 minutes).

Third week. Gradually increase the duration of the runs, by Friday you need to run for half an hour.

Fourth week. It is necessary to immediately start running for 30 minutes, increasing the time by 5 minutes every day. By the end of the week, the duration of the workout should reach 50 minutes.

Home workouts

People who lead an active lifestyle are always in great shape. For each of us, the day begins with a rush to work and various family affairs. In modern life, there is practically no time for jogging in the morning.

As an alternative solution, running at home comes to the rescue, which replaces the classic outdoor workouts. They have a good effect on the human body, the burning of calories is activated, the work of the heart and muscles throughout the body improves.

Interval training

Interval running is one of the most popular weight loss methods. It is a run with a different load and speed. There are three main types of interval running:

• repeated;
• interval sprint;
• tempo.

The scheme is as follows:

Day 1 - a small warm-up, alternating running (fast - about 200 meters, then 3-minute slow).

Day 2 - warm-up, run up to 800 meters (the intervals remain the same).

Day 3 - alternation (fast - 600 meters, slow - 400 meters).

Benefits of jogging and in place

Jogging is a great way to lose weight and remove cellulite from problem areas. It also helps to strengthen the immune and cardiovascular systems. Thanks to running on the spot, the muscles are warmed up, the cells are filled with oxygen.

Such classes are the best option for moms on maternity leave. Remember the basic rules:

1. Lift your feet off the floor as high as possible.
2. Keep your back straight.
3. The stomach should be pulled in, and the arms bent at the elbows.
4. Shoulders are relaxed.
5. Breathing should be as follows: inhale through the nose, and exhale through the mouth.

If you run 10-15 minutes a day, then in a month you will see the first positive results.

steps

Stair running is more effective than usual in that there is a load on the muscles of the legs, while up to 850 kcal is burned. It is enough to carry out a few simple exercises in the form of a warm-up, and then run up the stairs for 30 minutes.

At the same time, the muscles of the legs and buttocks are involved, which helps to eliminate the orange peel in problem areas.

Training on the simulator

To get your body back in good shape, exercising on a simulator is a great option. After all, not everyone has the opportunity to make morning or evening runs in the fresh air.

The computer, which is built into the simulator, allows you to adjust the speed and time of classes. You should start with walking, gradually increasing time and speed. Half an hour a day of training is enough. In a month you will be able to see the first results. If there are problems with the joints of the legs, then such training is contraindicated.

Which is better - a treadmill or an exercise bike?

The exercise bike perfectly helps to get rid of cellulite, excess weight, and also strengthen blood vessels. Experts say that the effect of a treadmill and an exercise bike is the same.

Treadmill program

The simulator helps to perform various types of aerobic exercises. For effective weight loss, you need to alternate all types of training.

Before starting classes, select the beginner level (classes for beginners). After 3 months of training, switch to an ongoing one. After six months, you can try the advanced one.

The program is designed for 30 minutes and consists of a warm-up, walking, tempo part.

1. The warm-up takes about 5 minutes. Speed ​​3-5 km per hour.
2. Walking lasts 10 minutes. The speed is 6 km per hour, which should be gradually increased.
3. The tempo part runs for 5 minutes. Working speed from 10 km per hour.

1. When performing exercises, straighten your shoulders, your back should be flat, your arms bent at the elbows.
2. Breathing should be deep, through the nose, and exhale through the mouth. Then the correct blood circulation is maintained, the level of oxygen in the blood rises.
3. Fat is burned faster if you periodically change the angle of the track and alternate walking with movements during training.
4. You should alternate speed modes: start with a calm walk, end with an active one.

How to enhance the effect

If the classes do not bring you the desired effect, then you are not exercising regularly. Here are some tips on how to enhance the effect of losing weight:

1. Choose comfortable equipment.
2. Focus on running for at least half an hour a day.
3. Get positive emotions from running.
4. Watch your movements during classes, follow the running technique.

You can also enhance the anti-cellulite effect by using a special film and applying a special cream under it.

Wraps

Capsicam wrap and running are the best remedies for orange peel. For wraps, it is best to use blue clay or coffee grounds.

Wraps with blue clay

Clay is sold in every pharmacy. Preparing the mixture is quite simple. To do this, take a container into which pour the powder and dilute with warm water to the consistency of thick sour cream.

Apply the mixture with a special brush, and if with your hands, then with gloves. After that, wrap the body with cling film, put on thermal underwear, and then start training.

Have you been thinking about running for a long time? The reasons for this can be different: to lose weight, improve well-being, tighten up your figure, prepare for competitions or a city marathon. How to start running as a beginner? One thing is certain, all this is achievable with regular jogging.

Experts note that sessions of running therapy improve a person’s mood, help in getting out of a depressive state, normalize sleep and increase efficiency.

How to dress properly

Before you start running, you do not have to run to the store and buy yourself a new tracksuit. You can easily get by with your existing old wardrobe. The main thing is that they are made from natural materials. If you're running in the summer, a cotton tank top or T-shirt, socks, shorts, and a cap will suffice. Natural fabrics absorb sweat better and will not allow the body to cool sharply. The hat will protect you from the sun.

In the cold season, a knitted hat and three layers of clothing are required. The first layer of clothing collects sweat - it can be a T-shirt, the second one - does not allow it to cool - it can be a turtleneck, the third one protects the body from the wind - a windbreaker or a puser. At the same time, clothing should be light and not restrict movement. It is also not worth dressing very warmly so that there is no overheating of the body.

How to choose sneakers

You need to know that not all sports shoes are suitable for running. Immediately discard your thoughts about sneakers or sneakers that are designed for walking or working out at the gym. Running is a huge load on the legs, especially on the knees, so running shoes should be only running! Save your money, but buy yourself real running shoes.

Running is the most economical sport, all you need is good running shoes.

What you need to know when buying running shoes

1. For them, depreciation is necessarily inherent, which is most often located in the back of the sole;
2. The top of the shoe and its sole in the front area of ​​the shoe should be soft and bend well;
3. On the surface of the sole, inserts from rubber are obligatory, which is not erased;
4. The material from which the sneakers are made must be breathable to prevent overheating of the feet. Leather sneakers or shoes made from other air-tight materials are not recommended for running. If you're shopping for running shoes in the winter, the material should be water-repellent;
5. Solid shoe materials can only be in the back, and in no case "communicate" with the Achilles tendon;
6. The loops of the laces should not be connected to each other with something rigid;
7. The insole must be removable for the necessary replacement;
8. The weight of one pair should not exceed 400 grams.

When and where is the best time to run?

Everyone chooses a convenient time for him. Some people do it before work, some after work, and some do it at lunchtime. If you are aiming for weight loss, then know that the weight goes away with training at any time of the day. However, the fat layer burns better when running in the morning on an empty stomach.

For running, it is better to choose parks, alleys or stadiums. It is better not to run along polluted roads and streets, because when running, a person breathes intensively, inhaling car exhaust fumes. If the terrain allows, choose routes so that you can run up, down, and in a straight line. This helps to strengthen the work of the heart.

If possible, run not along the paved paths, but along the paths along them. When you step on hard asphalt, your knees and feet get a strong kickback, which can lead to injury. As a result, you may not improve health, but, on the contrary, lose it.

How much water should you drink while running

Always take a bottle of warm water with you when you run. During running, a significant part of the loss of fluid from the body occurs. If you do not maintain the right amount of water in the body, you may experience dizziness, nausea, and headaches. Training can turn into torture, not pleasure. As a result, you will become frustrated and quit running. After training, you can drink compote or juice, thus restoring blood sugar levels.

Remember that beginners should drink as much water as possible during the day, otherwise headaches and fatigue may occur in the evening. Help your body adjust to the extra load.

How long should the workout be

Before a beginner starts running, it is necessary to devote 5-10 minutes to a warm-up: warm up the muscles and joints, especially the knees.

Turn your head, arms, waist, knees, feet. Then do lunges on the right, left leg, squat.

A workout for a beginner, excluding warm-up time, should last 30 minutes. If for the first few days it is difficult for you to run continuously, then change running to fast walking, most importantly, do not stop. In subsequent days, the load can increase either in time or in pace of running. Over time, you will calmly run for 3 hours in a row.

How to breathe properly while running

The basic rule is to run at such a pace that you can carry on a conversation without being out of breath. Try to breathe deeply. If you start to feel short of breath, try breathing in deeply through your mouth and exhaling through your mouth. Thus, you will improve the flow of oxygen into the body and stop suffocating. If you are tired, change the pace to a slow run or a brisk walk, drink water. This will help you rest and continue your workout.

Another tip on how to increase the duration of your workout: try mentally counting while running. When you count, you set the pace for yourself and the body, like a well-oiled mechanism: it breathes, it moves its legs, it pumps blood.

During the correct run, thoughts go away, you completely focus on your breathing. That is why running helps a lot with stress, depression, mood swings. Your brain and your body become one. All worries, problems recede into the background. Some even meditate while exercising.

How to eat healthy while running

As a rule, in the morning you need to run on an empty stomach, having drunk a glass of water half an hour before. At any other time of the day, you should eat 2 hours before training and 1 hour after. It is advisable to consume protein foods after training: meat, poultry, fish. If you feel that you do not have enough energy for running, you quickly get tired while running - eat carbohydrates before training: cereals, boiled rice, buckwheat. If you work out late at night, give up a hearty dinner after a run: just a vegetable snack or a glass of kefir.

If your goal is to lose weight, reduce the amount of portions you usually eat. Remember, weight loss is 70% food you eat and only 30% exercise.

Contraindications

There is a category of people for whom running is not only undesirable, but also harmful. These are people who have congenital heart disease, mitral stenosis, insufficient blood circulation, heart rhythm disorder, thrombophlebitis of the lower extremities.

However, do not forget about diseases in which movement saves lives. It all depends on the severity of the patency of the disease and, as a consequence, the testimony of the doctor.

It is also not recommended to exercise by running during an exacerbation of any disease, even a cold. If you have been ill, then you can start training only after a week. It is important that the body recovers from illness.

Motivation

Very often people get excited about the idea of ​​running, and after 2-3 weeks they give up this idea. Why?

The first is a lack of motivation. A person can very quickly agree with himself: “I don’t have time for this”, “I don’t have those circumstances now”, “everyone is looking at me, and I’m shy”, “running is not for me”, “I get tired "," I'm bored "and so on.

How can you motivate yourself for long workouts?

Set yourself a goal to run, for example, 10 km in 1 hour by a certain date. Or run to some distant building and back. In between the main goal, set yourself mini goals and reward yourself for achieving them. For example, “For 1 month of constant training, I will buy myself a new T-shirt and shorts for running”, “For 2 months of training, I will buy myself professional running shoes for running in winter”, “For 3 months of training, I will buy myself a tracker or heart rate monitor” and so on. Perhaps your goal will be to prepare for a city marathon.

In fact, there can be a thousand reasons why you would run. The main thing is that you really like your main goal, that you cherish it inside yourself and want to achieve it above all else. Then running becomes a habit and an integral part of your life.

Running is the easiest sport. To successfully deal with them, you don’t need any skills, you just need to go out and run one day.